Best Magnesium Supplements for Perimenopause: Forms, Dosing and What to Avoid
Compare the best magnesium supplements for perimenopause. Glycinate vs citrate vs malate vs threonate explained with dosing, timing and quality guidance.
Why Magnesium Is Essential in Perimenopause
Magnesium is one of the most important minerals for perimenopausal women and also one of the most commonly deficient. It plays a role in over 300 enzymatic reactions including those governing sleep regulation, muscle function, blood sugar balance, and the production of serotonin and GABA, the calming neurotransmitters. During perimenopause, several factors compound deficiency: chronic stress raises cortisol, and cortisol accelerates magnesium excretion through the kidneys. Poor sleep raises cortisol further, creating a cycle that depletes magnesium stores quickly. Oestrogen has a moderating effect on cortisol that diminishes as levels fluctuate, meaning perimenopausal women are particularly vulnerable to depletion. Adding to this, most UK and US adults get less magnesium from food than the recommended 320mg per day for women, largely because modern food processing and soil depletion reduce magnesium content in grains and vegetables.
Magnesium Glycinate: Best for Sleep and Anxiety
Magnesium glycinate is magnesium bound to the amino acid glycine. Both magnesium and glycine have calming effects on the nervous system, making this form particularly well suited to perimenopause symptoms like anxiety, restlessness, and disrupted sleep. Glycinate is highly bioavailable and gentle on the digestive system, meaning it is unlikely to cause the loose stools that can occur with other forms at higher doses. For women whose primary concern is sleep quality or anxiety, this is the form to start with. A typical dose is 200 to 400mg of elemental magnesium taken 30 to 60 minutes before bed. Note that product labels often list the total weight of the compound, not the elemental magnesium content: check the label carefully to find the actual magnesium per serving.
Magnesium Citrate: Best for Constipation and Digestion
Magnesium citrate is magnesium bound to citric acid. It is well absorbed and has a mild osmotic laxative effect that makes it useful for women who experience perimenopause-related constipation, which is more common than often acknowledged and linked to both hormonal changes and gut microbiome shifts. Citrate is often the most widely available form in pharmacies and tends to be less expensive than glycinate. The downsides are that it is more likely to cause loose stools at higher doses and is slightly less calming than glycinate. If digestive symptoms are your main concern alongside general magnesium repletion, citrate is a practical and affordable option. Start at 200mg and adjust based on bowel response.
Magnesium Malate and Threonate
Magnesium malate is magnesium bound to malic acid, which is involved in the energy production cycle within cells. It is often recommended for women experiencing perimenopause-related fatigue, muscle pain, or fibromyalgia-type symptoms. Malate is generally taken in the morning rather than at night as it can be energising. Magnesium threonate (also written L-threonate) is a newer form developed by researchers at MIT specifically for its ability to cross the blood-brain barrier. Early research suggests it may improve cognitive function and reduce brain fog by raising magnesium levels in brain tissue, though the evidence base is less established than for glycinate and citrate. It is significantly more expensive than other forms. If brain fog and cognitive symptoms are your primary target and budget allows, threonate is worth considering alongside a standard glycinate at night.
What to Avoid: Magnesium Oxide
Magnesium oxide is the cheapest and most widely sold form of magnesium and also the least useful. Its bioavailability is around four percent, compared to approximately 50 to 70 percent for glycinate. Most of the magnesium oxide you take passes through your digestive system without being absorbed, which is why it is used as an antacid and laxative rather than as a supplement intended to raise tissue magnesium levels. Despite this, it appears in countless budget multivitamins and is sold as a standalone supplement. Always read the form listed on the label. If it says magnesium oxide, put it back. Other forms to approach with caution include magnesium chloride flakes used in bath soaks: these may have some transdermal absorption, but the evidence for significantly raising blood magnesium through skin is weak compared to oral supplementation.
Timing, Dosing and Drug Interactions
Most women benefit from taking magnesium in the evening, both because it aids sleep and because nighttime is when tissue stores are most actively replenished during rest. For malate or threonate, morning dosing is usually preferred. The upper tolerable intake level for magnesium from supplements is set at 350mg of elemental magnesium per day by UK and US health authorities, though many practitioners recommend higher amounts for specific therapeutic goals in supervised settings. Magnesium can interact with several medications: it reduces the absorption of some antibiotics (particularly tetracyclines and fluoroquinolones), can interact with diuretics, and may affect blood pressure medications. Always leave a two-hour gap between magnesium and any prescription medication. If you take bisphosphonates for bone density, the timing interaction is particularly important.
Quality Markers and Recommended Brands
Third-party testing is the most important quality marker for any supplement. Look for products certified by NSF International, Informed Sport, or USP (in the US) or assessed by Labdoor. These certifications confirm that what is on the label is actually in the capsule at the stated amount, and that the product is free from heavy metal contamination. Among well-regarded brands for magnesium glycinate, Pure Encapsulations, Thorne, and Designs for Health are consistently high quality. In the UK, Seeking Health and BioCare are reliable options. Avoid products that include unnecessary additives, artificial colouring, or proprietary blends that obscure individual ingredient amounts. Price is not always a reliable indicator of quality: some budget-friendly brands test well, and some premium-priced products contain poorly absorbed forms.
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